Carbohydrates are an essential part of a healthy diet, as they contain energy and are considered one of the main sources of energy for the human body, in addition to being an essential part of any healthy balanced diet.
Carbohydrates are divided into three sections: sugars, starches, and fibers. Simple carbohydrates and complex carbohydrates are also classified based on their chemical composition and how the human body deals with them.
Simple carbohydrates consist of basic sugars that are easy and fast to digest, and they are one of the important sources of energy, and they exist naturally, such as those found in fruits, milk, and the fact of the matter is that foods that contain simple carbohydrates play an important and large role in the process of determining whether these Carbohydrates are good or bad for the body, and for example, vegetables and fruits are a good source and rich in vitamins, minerals that are important to the body, and they also contain simple sugars consisting of basic sugars in their natural form, and with our article this we will introduce you to simple carbohydrates and the best sources to obtain them.
Table of contents
Types of simple carbohydrates
There are many types of simple carbohydrates, including:
Mono sugar is one of the simplest and lightest types of carbohydrates, as the body can easily break it down and this is what helps the body to easily and quickly absorb it, but that is with the exception of fructose sugar, and these are some of the most important types of mono sugar:
- Glucose: It is found in both vegetables and fruits.
- Fructose: It is one of the main food sources and is found in fruits, and it is referred to as fructose.
- Galactose: its dietary source is the sugar lactose, which is a sugar found in milk and its derivatives such as cheese, butter, and yogurt.
Double sugar consists of two molecules of monosaccharides that are linked with each other, where the body breaks the bonds of the mono sugar molecules before absorbing them, as there are three types of double sugar, which are:
- Sucrose: It consists of fructose and glucose, and it is called table sugar, and it is one of the natural sweeteners that are derived from beetroot and sugar cane, and it is added to foods during the manufacturing process, and it is also found naturally in vegetables and fruits.
- Lactose: It consists of the sugar galactose and glucose, and it is known as milk sugar, as it is found in milk, its derivatives and dairy products.
- Maltose: This type consists of two parts glucose and is found in malt beverages such as beer, alcoholic drinks.
Food sources that contain simple carbohydrates
We can get simple carbohydrates through a variety of different foods, which are vegetables, fruits, dairy products, and from foods that are rich in simple carbohydrates, they are:
- Honey and its products.
- Table sugar.
- Crab syrup.
- Fruits such as pineapple, watermelon, and apples.
- Milk and dairy products.
- Sugar beans.
- Peanut butter.
The effect of simple carbohydrates on blood sugar
When we eat foods that contain simple carbohydrates, the digestive system performs the process of breaking down the substances that are digestible and thus converting them into sugar that enters the blood. Energy acquisition and storage process.
When cells absorb blood sugar, the level of sugar in the body begins to decrease, and since simple carbohydrates are easy to absorb, they help to obtain energy quickly and significantly for the body due to their simple chemical composition, which causes an increase in blood sugar levels, which causes negative health effects.
The effect of simple carbohydrates on the health of the body
Simple sugars are found mainly and naturally in many drinks and foods, and they are also used as an additive to many drinks and foods in order to obtain a delicious and sweet taste. As for the negative effects of consuming sugars, they are usually due to eating added sugar with a low source Of energy, as the body performs the digestion process in a large and fast manner, and over time, its consumption results in large and different health problems, and the most important of these problems are:
- Low nutritional value: The consumption of sugar added to a lot of drinks and foods may cause a rise in the calories that are eaten and of low nutritional value, and it is often digested significantly and quickly, and this means that it is not a good source of energy, as it differs from foods Which contains natural sugar. Among the foods that contain natural sugar are vegetables, fruits, milk, and dairy products, which are all permanent and good sources of energy.
- Weight gain: Consuming large quantities of food that contains large amounts of sugars causes an increase in weight and weight gain even if exercising regularly, and there is a lot of scientific evidence that shows that eating excessive amounts of sugar in the diet is one of the reasons leading to an increase the weight.
- There is evidence to suggest that heavy sugar intake affects the biological pathways that regulate hunger.
- Tooth decay: Excessive sugar consumption causes tooth decay, and this is due to the interaction of bacteria in the mouth with sugar that is present in drinks and food, and this reaction results in acid that causes tooth damage and damages the teeth.
Carbohydrates are one of the sources rich in energy and nutritional sources for the body, so it is very important that carbohydrates form part of our healthy food when our goal is to lose weight.
When adding carbohydrates, you must be careful and pay attention to its proportions in food, and then choose healthy foods, fruits and grains that contain natural sugars.